The Official Gym & Fitness Thread

Definitely something to look into at least for the cold New England winters, if not sooner. So far the knee is holding up fine, but I'm sure it wouldn't like running.

 

That is excellent work, good job man.

 

Wow that's a great loss right away. Make sure your getting enough protiens. And also you may want to work out a bit longer even if that means turning down the intensity. Usually 20-30 min is when you start actually burning fat depending on your carb intake.

All in all nice job getting work done

 

I start on the treadmill. I have it at 2.5mph so a mile per 24 minutes. I try to do 2 miles and almost always do, I force myself to do 1 minimum and that's if I'm tired or something. After the 'mill I take 5 and rehydrate before hitting the weights for the 20-30.

 

I've always been told to do your cardio after weights. The science behind it has always been...

Basically, your body is holding glycogen reserves. When you're walking/jogging, the body has a choice of burning excess glycogen or fat...BUT, your body won't use your fat stores until the glycogen stores are depleted. Lifting weights depletes your glycogen, then if you do cardio afterwards, you're burning fat.

I'm not scientist, and have no clue if that's actually true, but that's what I've always heard/been told.

 

Walk incline at a moderate pace after squats to watch your legs swell up .

 

I believe that's correct. But I also think that this strategy is for guys trying to build up AND stay lean. If your just trying to be lean and mean then it's more about the over all workout not so much the order. IMO

 

Makes sense.

Good info on Glycogen stores, replenishing, ect.

The last paragraph of this
http://en.wikipedia.org/wiki/Glycogen

Training fasted vs. eating before your workout
http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/

 

Yeah, your body burns fat and sugars at different exercise intensities. And building cardio and dropping fat are two different approaches in running.

High intensity cardio will burn sugars and only after a long time will it burn fat, especially after having a preworkout. But you will build up the cardio.

It you want to burn fat have a low to medium running pace. And it would be more beneficial for you to do this on a day off because your body is too worked up after a weights workout to burn fat. It will turn to protein for the next energy source after the sugar are burnt

and since your body is so use to burning sugars and proteins any cardio to burn bf will have to be low intensity because your body will turn to sugars/aa very easily since its built up the energy pathway.

But working on the diet will be better than running if you want to drop bf. Active recovery off days wont hurt though.

 

That's just it, I do mine at a fast walking pace. Rather not jog/run with the knee, for one reason.

I do this before weights.

 

I've been walking at 3.5-4 mph at varying inclines after my workouts instead of running because of that very issue.

 

I've been able to jack up to 3mph but not for the entire 2 miles..try to keep my incline at least 3.5 and work up. If the knee acts up I lower it a tad

 

most of this being said is true but here is something people neglect.

your body is always going to be burning fat, protein and carbs at he same time its just the primary fuel changes based on the the activity. Generally like its been said the ideal fat loss is when your at a low intensity for a longer amount of time, walking for a long time basically you can think off and you are tapping more into the fat burning zone by doing that and then there is the weight loss zone which is said to be about 60-70% of your MHR and in that zone your really only burring about 50% carbs and 50 % fat. but people neglect high intensity training to burn fat.

heres where people don't think about things fully.

if you do low intensity, and walk off 100 calories 85 of those will probably be taken from fat stores which sounds great.

now if you do moderate intensity for the same amount of time you'll likely burn about 200 calories but...youll burn 100 calories of fat because its about 50-50 which even though the percents less you burn more total calories in the time frame making you actually loose more fat.

and heres the one people don't like to hear because they don't like to work hard that why they do low intensity work...if you spend that time doing high intensity work 80-95% MHR you'll burn about 500 calories in the time frame. the fat burning percentage may be lower but since your burning more calories you'll burn like 150 calories of fat. not to mention working at such a high intensity basically puts your body in a higher metabolic state for like the 24 hours following.

but personally the best fat loss and way to get your BF% down i think is controlled most by your diet.

 

Sounds like Broscience

This.^


Some have more trouble with the mental aspect (diet) than the physical aspect (working out). Some have a problem with both.

 

food sources, food control, limit the crap you put in your body and then exercise... the basics of getting started.. biggest thing is start moving!

find a workout that works, one you enjoy

dont worry about supplements or boosters or anything else like that... my normal rule of thumb - stay away from anything that says "fat free" that means its high in sugar... if its above 15g of sugar its pretty dang bad for you - low fat or 2% is pretty good

 

Cardio is for the birds. I can do a complete cut down to sub-10% bf without doing any cardio...I still try to get winded at least once a week via tabata, but that's about as far as I go...I only do it for heart health.

Did chestnbi's today and did my 1st official flat bench max since ending my cut. I maxed out the week I began my cut at 295....22 lbs and 3 months later, I maxed out at 275. My ego got a huge dick punch today and it hurt bad No worries though...I'll be back to 295 by mid-Sept, I hope.

flat bench: 4 sets of 12, 10, 8, 6 @ 155, 155, 175, 185 after 275 1RM
incline bench: 4 sets of 12, 10, 8, 6 @ 135, 135, 155, 155
incline flys: 4 sets of 12, 10, 8, 6 w/ 40, 35, 35, 40 lb dumbbells
cable crossovers: 4 sets of 12, 10, 8, 6 @ 60, 60, 50, 60 lbs
incline dumbbell curls: 4 sets of 12, 10, 8, 6 w/ 30, 25, 25, 30 lb dumbbells
concentration curls: 4 sets of 12, 10, 8, 6 w/ 25, 25, 20, 20 lb dumbbells
hammer curl burnout: sets of 10 w/ 40, 35, 30, 25, 20, 15 lb dumbbells

 

i always tell people fats are good if there good fats! if you buy organic grass fed beef theres actually good saturated fat in the meat, i get mine from nuts, seeds, oils, peanut butter, avocado those are ll my main fat sources...excluding last nights in n out binge i ended up battling the bathroom this morning.

you end up ordering a fitmark bag i just order "the box" i couldn't help it haha after the discount and shipping only was 74 plus i orderd 4 extra containers

 

5.5 mile trail run last night at 9pm.

My shirt was completely drenched afterwards haha
I only ran into one spiderweb though. A new record!


Deadlifts and shoulders tonight! I think these are my favorite two workouts right now

 

Chirp chirp mother fucker